Meal plans
Fibermaxxing Meal Plan: Sample Days at 30, 40 and 50 g
Three full days of eating with the fiber in every item, calculated from USDA data. Pick the day closest to your target and adjust portions in the calculator.
30 g: an easy first day
Small swaps on a normal day. Good for week one if you eat about 15 g now.
| Meal | Food | Fiber |
|---|---|---|
| Breakfast | Rolled oats, dry · 1/2 cup | 4 g |
| Banana · 1 medium | 3.1 g | |
| Lunch | Whole-wheat bread · 2 × 1 slice | 3.8 g |
| Hummus · 2 tbsp | 1.8 g | |
| Snack | Orange · 1 medium | 3.1 g |
| Dinner | Brown rice, cooked · 1 cup | 3.2 g |
| Broccoli, cooked · 1 cup | 5.1 g | |
| Black beans, cooked · Half of 1 cup | 7.5 g | |
| Total | 31.6 g |
40 g: a solid fibermaxxing day
Hits the men’s US target with room to spare.
| Meal | Food | Fiber |
|---|---|---|
| Breakfast | Rolled oats, dry · 1/2 cup | 4 g |
| Strawberries · 1 cup, halves | 3 g | |
| Chia seeds · Half of 2 tbsp | 4.2 g | |
| Lunch | Lentils, cooked · Half of 1 cup | 7.8 g |
| Whole-wheat bread · 1 slice | 1.9 g | |
| Snack | Almonds · 1 oz (23 nuts) | 3.5 g |
| Orange · 1 medium | 3.1 g | |
| Dinner | Whole-wheat pasta, cooked · 1 cup | 5.5 g |
| Green peas, cooked · Half of 1 cup | 3.6 g | |
| Spinach, cooked · 1 cup | 4.3 g | |
| Total | 40.9 g |
50 g: full fibermaxxing
For people who have already built up. Do not start here.
| Meal | Food | Fiber |
|---|---|---|
| Breakfast | Rolled oats, dry · 1/2 cup | 4 g |
| Blackberries · 1 cup | 7.6 g | |
| Flaxseed, ground · 2 tbsp | 3.8 g | |
| Lunch | Chickpeas, cooked · Half of 1 cup | 6.2 g |
| Avocado · 1/2 fruit | 4.6 g | |
| Quinoa, cooked · Half of 1 cup | 2.6 g | |
| Snack | Pear · 1 medium | 5.5 g |
| Dinner | Black beans, cooked · Half of 1 cup | 7.5 g |
| Sweet potato, baked · 1 medium | 3.8 g | |
| Brussels sprouts, cooked · 1 cup | 4.1 g | |
| Total | 49.8 g |
Build up first
If you eat around 15 g today, start with the 30 g day for a week or two before moving up. The 4-week plan generator sets the pace for you.
Easy swaps that add fiber
| Food | Serving | Fiber |
|---|---|---|
| White rice, cooked | 1 cup (158 g) | 0.6 g |
| Brown rice, cooked | 1 cup (202 g) | 3.2 g |
| Bulgur, cooked | 1 cup (182 g) | 8.2 g |
| White bread | 1 slice (25 g) | 0.7 g |
| Whole-wheat bread | 1 slice (32 g) | 1.9 g |
| White pasta, cooked | 1 cup (140 g) | 2.5 g |
| Whole-wheat pasta, cooked | 1 cup (140 g) | 5.5 g |
| Corn flakes | 1 cup (28 g) | 0.9 g |
| Bran flakes | 3/4 cup (29 g) | 4.9 g |
Bulgur has about 13 times the fiber of white rice per cup. Bran flakes have more than 5 times the fiber of corn flakes.
FAQ
What should I eat in a day to get 30 g of fiber?
Oats and a banana for breakfast, a whole-wheat sandwich with hummus, an orange, and brown rice with broccoli and half a cup of black beans for dinner gives about 31.6 g.
Can I fibermax on a high-protein diet?
Yes. Beans, lentils, chickpeas, edamame, soybeans and peanuts are high in both. One cup of cooked lentils has about 18 g of protein and 15.6 g of fiber.
Do these meal plans work for vegetarians?
All three days are vegetarian as written. Add meat, fish, eggs or dairy as you like; they contain no fiber, so the totals stay the same.